A protein shake can be convenient, but it is not an automatic requirement for going to the gym. Start by looking at the meals you already eat and the protein target you use.
Find the practical gap
Look at a few typical days. Perhaps breakfast regularly contains little protein, or you leave work for the gym without time for a meal. That is a more useful starting point than adding a shake simply because it is advertised for training.
A yoghurt, eggs, beans, fish, tofu or a prepared meal may fit some situations. A powder may be easier in others. Consider cost, taste, dietary needs and whether you want a snack or a full meal.
Compare the serving you will use
Read the amount of protein per serving alongside the serving’s weight. Do not compare one product’s 100 g figures with another product’s scoop figures. Look at the complete ingredient and allergen information too.
If you make a shake with milk, fruit or nut butter, those additions belong in the diary as well. Save the combination as a recipe if you make it regularly, then check quantities when you use it.
Keep the decision simple
The AIS describes isolated protein supplements as a convenient way to provide protein in situations where ordinary food is less practical. That does not make a particular brand essential or guarantee better training results.
Use your diary to see how the choice fits your usual intake. Read protein across your day for ways to think about meals before shopping for a product.
Further reading: Source and guidance.
Gorivo editorial · General guidance for adults. Adapt training and food choices to your circumstances.